Strength:
Shoulder Press
5-5-5-5-5 (plus 3 warm up, add 5# per set over last time)
WOD:
AMRAP 5
Bar Over Burpees
Rest 1 minute
AMRAP 4
Clean and Jerk
Rest 1 minute
AMRAP 3
Weighted Sit Ups
Rest 1 minute
AMRAP 2
Front Squat
Rest 1 minute
AMRAP 1
Bar Push Ups
We will continue working on our Shoulder Press today. Try and add 5# each set over the last time you did this. Remember it is very important to keep good form while lifting that bar straight overhead – no arching your back and flaring your rib cage when it gets heavy!
Warm Up:
5 – empty barbell
5 – 35% 1RM
5 – 50%
Working Sets
5 – 65% (+5# per set over last time)
5 – 70%
5 – 75%
5 – 80%
5 – 85%
Then we will work through a series of descending minute AMRAPs, each with a 1 minute break after. Your score will be your total number of reps for the entire workout.
You will use the same barbell and weight for each of the barbell movements (clean & jerk and front squat) and they should be a moderate weight for you – 135/95.
Plate sit ups should be 45 or 25 for men, 25 or 15 for women. It is a strength day and this will tax your core for sure.